The power of physical ejercise

THE POWER OF

PHYSICAL EXERCISE A practical guide to be healthy and in shape

JULIÁN MELGOSA

Here you will find multiple references that will help you understand the benefits of physical exercise. Perform the activity that most adapts to your needs, obtaining thus the best results.

Book Prologue . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

Chapter 1

Chapter 3

A source of energetic balance and physical, mental, and spiritual well-being

Sound mind in a sound body

A Natural Human Activity . . . . . . . p. 12 Life Is Movement . . . . . . . . . . . . . . . . . . . . . . .

Why Exercise? . . . . . . . . . . . . . . . . . . . . . . . . . .

Philosophy of Ideal Physical Exercise . . . . . . . .

From Spectators to Athletes . . . . . . . . . . . . . . .

14 18 22 26

Chapter 2

Exercise and Physical Health. . . . . p. 28 A combination required in the prevention and treatment of various diseases Natural Physical Exercise . . . . . . . . . . . . . . . . .

The Dangers of a Sedentary Lifestyle . . . . . . . .

Cardiovascular Problems . . . . . . . . . . . . . . . . .

Overweight and Obesity . . . . . . . . . . . . . . . . . .

Cerebrovascular Accident . . . . . . . . . . . . . . . . .

Osteoarthritis and Osteoporosis . . . . . . . . . . . .

Cholesterol . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Cancer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Diabetes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Gallstones . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Senile Dementia . . . . . . . . . . . . . . . . . . . . . . . .

Chronic Fatigue . . . . . . . . . . . . . . . . . . . . . . . .

Muscle Contractions . . . . . . . . . . . . . . . . . . . . .

Diet and Physical Exercise . . . . . . . . . . . . . . . .

Immunology and Physical Exercise . . . . . . . . .

Gaining Strength and Endurance . . . . . . . . . . .

Mortality . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

6

30 32 36 40 46 48 50 52 54 58 60 62 64 66 72 74 78

Exercise and Mental Health . . . . . . . p. 80 Depression . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82 Anxiety . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86 General Mental Function . . . . . . . . . . . . . . . . . 90 Stress . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94 Sleep . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98 Sexuality . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 102 Self-Esteem . . . . . . . . . . . . . . . . . . . . . . . . . . . 104 Anger and Aggressiveness . . . . . . . . . . . . . . . . 108 Addictions . . . . . . . . . . . . . . . . . . . . . . . . . . . . 110 Anorexia and Bulimia . . . . . . . . . . . . . . . . . . . 114 Positive Thinking . . . . . . . . . . . . . . . . . . . . . . 118 Social Phobia . . . . . . . . . . . . . . . . . . . . . . . . . . 120 Conicts and Tragic Situations . . . . . . . . . . . . 122

Chapter 4

Types of Physical Activity . . . . . . . . p. 124 A great variety of options for everyone

Modes of Physical Exercise . . . . . . . . . . . . . . .

Walking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Working in the Garden or Yard . . . . . . . . . . .

Gymnastics without Apparatus . . . . . . . . . . .

Gymnastics with Apparatus . . . . . . . . . . . . . .

Running . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Soccer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Swimming and Aquatic Exercise . . . . . . . . . .

Cycling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Basketball . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Skating . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Tennis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Aerobics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Volleyball . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Hiking and Camping . . . . . . . . . . . . . . . . . . .

Individual, Team, and Highly Competitive Exercise . . . . . . . . . . . . . . . .

126 130 136 142 148 152 156 160 164 168 172 174 178 182 184 190

Outline Chapter 5

Exercise by Gender and Age . . . . . . p. 194 A habit that can accompany us throughout life Male-Female Differences . . . . . . . . . . . . . . . . .

Exercise during Preschool Age . . . . . . . . . . . .

Exercise in a Schoolchild . . . . . . . . . . . . . . . .

Exercise in an Adolescent . . . . . . . . . . . . . . . .

Exercise in a Young Adult . . . . . . . . . . . . . . . .

Exercise in an Older Adult . . . . . . . . . . . . . . .

Exercise during Retirement . . . . . . . . . . . . . . .

Exercise in Old Age . . . . . . . . . . . . . . . . . . . . .

196 200 202 206 210 214 218 220

Chapter 6

The Challenge of Integrating Exercise into Life. . . . . . . . . . . . . . . . . . . p. 224 Don’t wait until tomorrow

How to Assess Our Physical Fitness . . . . . . . .

How to Get Started in Exercise . . . . . . . . . . . .

How to Continue . . . . . . . . . . . . . . . . . . . . . .

How to Enjoy Exercise . . . . . . . . . . . . . . . . . .

Risks of Exercise . . . . . . . . . . . . . . . . . . . . . . .

Exercise Charts . . . . . . . . . . . . . . . . . . . . . . . .

Strength and Flexibility of the Upper Body Strength and Flexibility of the Lower Body Flat and Firm Stomach . . . . . . . . . . . . . . . .

Bone Strengthening. . . . . . . . . . . . . . . . . . .

Anti-Stress Exercises to Practice Anywhere .

Exercise and Spirituality . . . . . . . . . . . . . . . . .

226 232 238 242 246 252 253 255 256 257 259 260

Chapter 7

Physical Exercise in the Prevention and Treatment of Health Problems. p.

264

Practical exercise routines ABC'S of training. . . . . . . . . . . . . . . . . . . . . . .

Exercises to Avoid Back Pain . . . . . . . . . . . . .

Exercises for Cardiovascular Disorders, Obesity and Diabetes . . . . . . . . . . . . . . . .

Exercises for Osteoporosis and Rheumatic Pain . . . . . . . . . . . . . . . . . . . . .

Exercises for Respiratory Disorders . . . . . . . . .

Exercises for Pregnancy. . . . . . . . . . . . . . . . . .

Exercises to Practice at Work . . . . . . . . . . . . .

Exercises for a Busy Day . . . . . . . . . . . . . . . . .

Exercises to Carry out while Traveling . . . . . .

Exercises for the Elderly . . . . . . . . . . . . . . . . .

264 266 269 272 278 280 285 288 292 298

Index by Diseases . . . . . . . . . . . . . . . . . . . . . . . . . 332 Index by Type of Sport . . . . . . . . . . . . . . . . . . . . . . 334 Index by Type of Exercise . . . . . . . . . . . . . . . . . . . . 336 Alphabetical General Index . . . . . . . . . . . . . . . . . . 346

7

We explain in detail the importance of physical exercise because we believe that before running we need to learn how to walk.

1.01

Life Is Movement

hied.

Anything that does not move becomes atrop

ise Life is movement, and movement is life. Exerc ble— is not something optional or merely advisa s it is intrinsic to the life of all animated being a such is y activit al Physic . stages their of all in ic fundamental part of a human being's organ s with it systems that leading a sedentary life carrie risks. health multiple

Physical activity and physical exercise

Physical activity is any body movement that of causes energy loss. For example, getting out hold bed, grooming oneself, carrying out house chores, moving from one place to another, performing work, etc.

ed, Meanwhile, physical exercise is the plann structured, and repetitive type of physical at activity that forms part of an objective aimed improving locomotive ability.

If our lives were sufficiently active, deliberate be and planned, physical exercise would not is necessary. However, the truth is that there ore, not sufficient movement in our lives; theref ve we need planned exercise in order to preser . health l menta and al physic

A design for action

The human being's anatomy and physiology ment. implicitly carry the need for constant move .

Humans walk upright and are ready for action

1.02

Why Exercise? rt of Physical activity is pa

1.03

Philosophy of Id eal Physical E A practice that chang es our attitude and ma kes us better

What is behind exe rcis lie, or an honest atte e or sport—a business, a mp noble behavior in peo t to promote ideals and ple? Anything is pos And it is up to each sib one of us to make exe le. rcise what it should truly be: a tool to achieve health and well-being. Unfor tunately, in recent dec certain factors have ades tainted the true inte nti of sports activities.

Let's mention two: the on professional sports; first, the second, the gen eral practice of exercise: • The payment of vas t sums of money to elite athletes for obtaining good outcomes in championships or hig hly competitive gam which has driven ma es, ny caused an enormous to doping and has disillusionment in the fans.

• The growth of the industry of sports equ ipm and accessories that has increased the cos ent t of engaging in exercise, tur means to extravagantly ning it into a exh ibit wh at some are able to spe nd and what others are not.

In this unit we sugges t principles that should basic be the foundation of exercis e accompany its planni and ng and ción . Introduc Diab practicetes e.

Principles of physical exer cis

• Exercise is an inh erent pa and leading a life of con indispensable (never sta a optimal organic fun luxu ction. W lifestyle does not pro mote e make a deliberate eff ort to m daily life.

• Exercise is a source of Balanced and regula phys r exercis beneficial effect on all organ their function. This sho plan and carry out an uld m active their age and fitness.

This goa exercise for weight loss (See research table.) or for

a healthy lifestyle.

ny other advantages, and diabetes), and ma chapter 2. in s which we will review l A variety of reason exercise is the one Recently, the beneficia s: son rea , lth ors 14 ong all healthy behavi • Mental hea it lth have Am e hea ctic l pra nta to me s pies on los son e ar rea rcis st Cómothacalz effects of exe t perhaps has the mo se who practice it. e). We’ve divided been discovered in tho such as depression 75 Reasons to Exercis ich we explain e table,es: (seetin wh ms , ble • Calc 11/5/17 10:19 ries catego High-incidence pro me the reasons into five prevented and overco 14 be . can hilo VS06EN_012-027_c1.indd iety o anx lana , and dón : below do: algo 3 Teji effect on y. The list of mental and reasons: For its direct through physical activit l • Physical health e serves la vircislitan ns continues, as we wil faci exe atio l que plic sica ya o, 1.04 phy com , clar nal r: tem otio sys Colo 3 the circulatory em related to ms ble 22 pro 3. all r e pte rov cha in see t and imp ven pre to . and idas of ar ción de her cardiovascul liza suavas anks to the practice cular health, including • Wellness reasons: Th chemical processes continues , y sin the listapr ver, en bio Howe A step that the lar. e, etar scu rcis ova exe l ebr deb cer sica no on phy os, requires co exert 3 Holgad ects that exercise has endocrine system VS06 the urage, deter in ce pla EN_012-02 e with the beneficial eff tak cer t tha t 7_c1.indd 22 t can tha ins to aga r y mination, a erio iall sup pec ect (es t eff xan but brings rela une system and imms. nd perseve sic theura cost lge an ana is abundant b Th s. ect rance eff e t sid hou wit enefits. and gs dru of many d goo a es nifi g sig ein ll-b we of se sen immediate and to be in a good mood, reason to stay active, deal with to el lev rgy ene nt to have a sufficie Utilizar patucos para el frío. Evitar challenges in life. and distract th people maintain work and da emselves from th sthetic reasons: Many slim down and to ily life. ms las mantas eléctricas, sacos térmi- • Ae gra pro e rcis physical exe l sica phy H ed owever, bein que e… ir appearance, as balanc ent the e cali a rov agu imp de as an bols risks. Some g a spectator ca cos, lth but also de valorar mejor only heato fa es notlo pue se activity provid tan por s. offensive an ns get carried a nes ive act los de attr l piel sica la d aggressive entren en contacto con added measure of phy to w o ar imir also d opr has op de y pue ivit de ponents. Th beha l actdon tos Physica los sons:pun rea ey ity de go gev ries Lon el e • e ge ers corr st div se ur gh es and then beg Throu pies, ya que ted to longer life.ada ato been correlaroz pta insults, push resor La been ción a un zap ar. has it s nue ave cal in methodologi striking; in g, and provocar una quemadura. se who lead aa, para así evitar that tho ed deb ad reveal lent ser eive vo nue end up usin dition, erience exp life act lly g wea sica phy tim es, violence pon those nto. thanmie gevity roza more lon por heridas by destroying is exer life. materials who follow a sedentary the facilitie s objects. All or by throw of th is provide bad exampl e people, who to children and vi ew it as somet natural and, Watching th repeating th on occasions, en e games is is ne of ga th tive behavi certaicalz e most popu Television n sporo.

• No caminardrdes fa awbacks. H ts, which has advantag lar part the same le ns are not expose ow es ea ev t an ve or zaer l d ar , of dr calz pl an vi in ina, aying a spor olence, but k in requpisc ires a pr • En la playamyand la t is they becom excess without real izing it, sinc e addicted y health be ocess of transition th different to ne at de sp fi re di ts or su ca . ts Th te a. lts of gom patos de a spectator and pres is unit evaluates th in comm too much time to re programs and e ro lated progra entary. the transiti en advice ms an on. ias y ts to msake w le zapato ay for • Evitar las sandal

From Spe ctators t o Athlet es

¡Atención!

¡Atención!

Exercise and Physical Health

Chapter 2

Explore and learn about the influence of exercise on different aspects of health.

and treatment of various diseases.

A combination required in the prevention

2.04

Overweight and Obe

T

he case of José Luis represents that of many Because people who experience a similar situation.

95 38, of age the at ed, weigh he of his lifestyle, kilograms (209 pounds), with a height of 1.70 meters (five feet seven inches); yet he was not wife worried about it. He lived happily with his did not and their two children, he was healthy and cal see the need to diet or exercise, until a medi an and se gluco of s exces his out ed point up check ed warn r docto e Th beat. heart irregularity in his likely him that if he did not lose weight, it was very made that he would suffer a heart attack. José Luis ise a firm decision: to watch his diet and to exerc and every day. His wife started to cook low-calorie fried healthier food (less cheese, meat, sweets, and and foods, and more vegetables and produce, fruits went Luis José whole-grain cereals). to a gym, where he gradually increased his exercise time from 10 to 45 minutes daily.

It took him a year to lose 12 kilograms (27 pounds), but he knows they will not come back, as his new habits are here to stay. He is determined to continue exercising after reaching his goal of 75 kilograms (165 pounds). As for the other indicators of poor health, they have completely disappeared with the weight loss.

This chapter presents 2.05 the multiple areas in which recent research gainst has shown that e effect a protectiv a physical exercise acts e v a h to agenta. s proven lems. as a health activity h brovascular prob Physical cere

The practice of any kind of physical exercise, together wi is one of the best weapons against obesity and o

According to the Wo (WHO), the inciden 1980 and 2008 when overweight adults (o 500 million were ob proportions of obes and high incomes, a tendency for obesity emerging countries, of this unit.

What is the differen obesity? An overwe index (BMI) equal t whereas an obese p greater than 30 kg/m the constitutional d a woman should be upon reaching 30 k self-help table for an

Causes of ob

ccident A r a l u ovasc Cerebr 28

VS06EN_028-079_c2.indd 28

suffer n people 15 millio t (CVA). Of ar ye ch acciden rld, ea y In the wo cerebrovascular are permanentl or on a stroke, illion die, 5 milli million survive s m g5 those, 5 campaign remainin , and the effects. Thanks to the disabled t er u o aft imal ing ab with min ertension (warn and tobacco) in tly h yp yle against h sedentary lifest ce has slig 0 1 fa e inciden danger o ed countries, th m still produces iz le f industrial owever, the prob e second cause o th ;h dropped all deaths, being f percent o the world. in mortality

There are a numbe obesity: heredity, h medications, and o these causes do not millions of obese p cause of obesity is f energy balance.

THE POW ER OF P HYSICA • If energy intake i RESEAR L EXER CIS · 2 CH · Exe normal Eweight i intake energy If • A Sedenta insufficient weigh ry Lifesty le The stud Is as Bad y • If energy intake i as Tobacc global ex by I. M. Lee 1 from te H o excessive weight this resear nt of a sedentary arvard Medical Sc inactivity ch shows that th lifestyle. Published hool and his team The last equation su ousands were elim is in a th ve e ry of men an pre inated.

The stud exobesity. ample oLifestyle d women stigious medical clearof y f the each year m because takes into accoun i dramatically usintoe La could av agaz of their cl t the disea o id an earl ncet, ose link to cancer, co se s th y at death foods high-calorie lo sc p n ie h ys ca n ti ic if n fi al ce ca mortality ex r, (as well as hypertension, st ercise: coronary lly placed themse with little nutrients ro lv d falls, alth Populatio the to ough thes ke, metabolic syn iseases, type 2 dia es atnotably n Attribu drome, d betes, bre p reduced ph e are a risk risk of dis ta 11/5/17 10:16 ep ast , re ease, and ble Risk (PA not a dis ssion, an accumulation of w R) (which that ease other dg

has d ). eneral incorp rela the popu ata available. That ted factors) rates orates the perce la n w deaths th tion's lifestyle w40allowed an estim ere estimated fo tage of inactive peo er at r at condition could be avoid e more active. As e of disease case each country in th ple, ed if inac s s: tivity wer an example, we d that could be pre e world e eliminat isplay the vented if ed in reg ard to ce number of annual rtain place VS06EN_028-079_c2.indd 40 s and

lar rovascu Coronary disease a cereb is t a h is W ? t stroke, it tion Breast cancer r n o e , id sm c li la o u b ac ictus, em or accum

Africa 15,000

America

Eastern Mediterra nean

Southeast Europe Colon canc wn as 3,000 od clot e 44,000 er Asia Also kno bolus (blo oves through th 11,000 em an 12 y e m b 1, 000 . Th In that 1,000 caused 4,000 lesterol) reaches the brain f co this study, the to 59,000 o ch d 14 an ,000 tal numb uld be pre 14,000 ck o s and of fat er of pre vente duces a la 2,000 ry passage 5,000 circulato n of an artery pro in and triggers data highlights th d through a worl mature deaths as 24,000 d io a at w ra to ct re b id p b e ru su h e ac e ysical inac change g lt of inac co. th obst of th n t 4, o 000 g ar p in ti a ea d tivity cau vi ses appro red toward an ac ty is estimated at oxygen in juries that, depen d by sudden ximately tive lifesty 1.3 millio in este r if o , an n o m th n an le cerebral si e e . same nu ction, ar speech, vi 1 I. M. Lee et al., "E mber of According to the nua annual d affected se loss of sensation, ody. resear ffect of Ph Lancet, 38 ea ys b 0: ic s, th al e 219-229 s in the w c Inactivity (2012). weaknes ion in half of th on Major orld No ct nn Commun icab motor fu

rcise ical exe s y h p w hich Ho elp? nsion, w can h vity combats hypertethe incidence

r in ol acti Physical ber one risk facto limits cholester m ore, it od m go er f h is the nu o rt n u ductio sms. F hy of emboli ion, promotes pro maintain a healt s at concentr (HDL), and help ctors for the ol fa scular cholester these beneficial cerebrova eight. All d prevent a

60,000

le Diseas

es World

wide: An

Analysis

of Burden

of Diseas

e and Life

Ex

2.08

Cancer A natural way of protection against various

and The relation between a sedentary lifestyle nt. It cancer has become increasingly more evide ctive prote a is ise exerc that n know ntly is prese certain mechanism against cancer in general and types in particular. After analyzing hundreds the of studies, the National Cancer Institute of ding United States disseminated information regar ction conne r greate a with r cance of the types t, to physical exercise, in this order: colon, breas prostate, lung, and uterine cancer.

How physical exercise works against cancer

2.09

types of cancer.

Diabetes

breast cancer is explained through hormonal n), reduction (especially in premenopausal wome thening the reduction of insulin secretion, the streng of of the immune response, and the reduction r fatty tissue. Exercise protects from uterine cance the by regulating the changes of body mass and metabolism of sex hormones, particularly that r, of estrogen. Regarding lung and prostate cance the clear, is se exerci of ect eff cial benefi the gh althou is ption perce the and re obscu what process is some insulin that it is associated with hormonal changes, fluctuations, immune response, and antioxidant processes.

Regular physical exe rcise is considered an important e in the treatment of all types of diabetes.

Diabetes is a growin g illness, a by-produc t of the lifestyle in recent yea rs, especially resulti ng from overweight and ina ctivity. This disease consists of an excessive amoun t of glucose that is reta in the blood as a res ult of a lack of insulin ined , either because the body doe s not produce it (type 1) or because, even if it produces it, blood cel ls do not absorb the energy (type 2). The first typ e of diabetes is frequent in children and ado lescents and possesses a stro ng hereditary compon ent.

The second is diabet es in adults; it is not insulin-

dependent, and in the maj related to lifestyle. Du ring 2 diabetes has notabl y incr constitutes 85 percen t of al Diet and exercise are prima development of typ e 2 diab 80 percent of individ uals w suffer from obesity and lead For this reason, phy sica in the prevention and l exe treatm diabetes, particularl y type 2.

r Exercise provides protection against colon cance ting by balancing the hormonal metabolism, regula the the secretion of insulin, reducing the time that , and intestine is exposed to possible carcinogens st boosting immune functions. Protection again

Diabetes. Introducción

2.15

ical Exercise unology and Phys

Imm

uces r physical exercise red Moderate and regula s. ion ect the risk of suffering inf

2.16 Gaining S trength

BTS R E S O LV I N G D O U

54

e a cold? beneficial when I hav Cómo calzar los pies Is physical exercise recover faster? to me p hel y ivit Will the act symptoms agree that when the • Calcetines: The majority of experts rcise should not be engaged exe l sica phy r, feve 52 ude ate physical temperature, moder 3 Tejido: algodón, lana o hilo. incl in. When there is no being beneficial. up s end , king wal as activity, such 3 Color: claro, ya que facilitan la vide heridas. ción 52 liza _c2.indd sua _028-079 VS06EN 3 Holgados, no deben apretar, y sin costuras.

¡Atención!

rance

11/5/17 10:17

seminating data about of of researching and dis eases and improvement , dis of tion ven pre the l exercise. This society ), sica phy h oug thr lth ark hea Copenhagen (Denm Evit e h its headquarters in witar ntific journal: Exercis scie s iou stig pre a es publish itérm iew Rev y log uno Imm

Utilizar patucos para el frío. las mantas eléctricas, sacos cos, bolsas de agua caliente… quew physical exercise works puede valorar mejor Ho emtanto se losthe immunepor systlo entren en contacto con la piel deon sical e) phy petitiv com n de puede oprimir o tha pun don tos reational (rather los ns.

Rec de ctio go infe ries of el e ber corr num se er low a to pies, ya que ed link is y ivit act cells, ptación a un zapato h protec Lativeada ougar. roz Virus and bacteria, thr nse provocar una quemadura. idly with a more inte rap re mo t me be l wil re lenta, para así evitar ser whenethe deb nism nue mechavo e ens def ive ect eff of and tem sys ing ) dur une lf itse imm gs (or l prolon The immunologica miento. is exercise. This effectheridas por roza , with the rn rcise to eventually retu ngs is a complex system human bei us ght, and repel infectio capacity to identify, fi sed of a pri com is It es. eas agents that cause dis s and other protective complex network of cell y. The presence and bod agents of the human res determine if they activity of these structu agents do, whether enic prevail or the pathog gi, or parasites. viruses, bacteria, fun e that activity and exercis . wn kno It is presently une system imm the of s nes ive ect impact the eff sical tionship between phy The interest in the rela system is such that, une imm the exercise and rcise ational Society of Exe as of 1993, the Intern h the objective wit d ate cre s wa ogy Immunol

and Endu

Muscular st rength is n .indd 54 ecessary fo r performin with less dis g daily activ comfort an ities d risk of in juries.

VS06EN_028-079_c2

the hours after exe sical activity especially are to its normal state. Phy macrophages, which of se rea inc an es produc g bacteria. tin ina elim for le sib respon

¡Atención!

tract Upper respiratory descalzo. infections• No caminar ch, there are

easy to resear ina, calzar zap Perhaps because•it isEn la a ytionlashipisc play of rela w a pattern sho t tha s die stu ny ma ns ctio infe ry ato respir de goma.e; between exercise andpatisos p not direct or invers (colds). The relationshi e model by Nieman r. Th ar las san dal ias y zap ato s • neaEvit rather, it is curvili

Muscle stre ngt very import h and endurance an physical co t components of o ndi areas to de tion. They are not velop on a whim. The are truly a nec carry out da essity, as they help ily activities reduce the risk of acci efficien dents, and promote a bett healthy self er mood and a -esteem.

Strength an d distinct ab endurance are iliti refers to th es. Strength ep able to exer ower a muscle is t in a precis e manner Endurance in ability to re volves muscular p in a prolon eat a movement ge connected, d way. Both are as enduran ce needs strength to m and strengt aintain itself h needs en durance to repeat itself . on the use Strength is centered of m uch en and endura nce uses en ergy rapidly duration. ergy for lon g

How to g a

Specific benefits of physical exercise in treating different common conditions.

d n a e s i c r e Ex h t l a e H l a t n Me

Chapter 3

d body.

A sound mind in a soun

S

of overcoming tephanie is an example ysical exercise. During depression through ph medicine—coinciding her years as a student of pointing heartbreak— with exams and a disap much that she lost so depression affected her t y again. She underwen pp ha g lin fee er ev hope of t, en atm tre psychological a pharmacological and alleviated; yet it was re we ms and the sympto ge came through the not sufficient. True chan end Laura, who fri r encouragement from he that she play ain ag e tim insisted time and Stephanie resisted every volleyball with her team. insistence was such d's time; however, her frien to play with the team. d ree ag e sh d en 3.06 the in t tha spectacular change. a ed tic no Soon after, she endliness of the team, Exercise, fatigue, the fri e on cti1 from her negativ The best therapy and complete distra3.0 . She to boost sexual lif ain ag y ie feel happ e is the practice thoughts made Stephan normalcy. She gladly of physical exerci e let se. mp co to d soon returne , but py era oth ych ps d an ine dic me the d ne in abando ovementTh e relationship m. contributes to impr ercise extea lleyb calall voysi between of ph notict ethe ph ysical exer . l ing nta be Regular prac me llpractice the act of we m of ru se ect cise and sexu sen sp e de th wi of sex without di ses a ts rea sen inc d pre an ter ality ap Ph ysical exercise als scomfort or moisodch muscle pain.

Th been s ha it o ich be wh ne in fi ts ers se xu ord bu al dis t no al fu nc on t alw oti tio • em ay n, Re d s directly; rather, lie an ve l s sy cia fi m ne pt be om a ng through indirect asts.ati ise has own that the mapr dev esse nyoc Th ysical exerc and depression s of stress (unit 3.04) is means that ex kn tly proved thatiatph sen (uni is pre asd pethr asntocanthe t sio ctsou ubres do ricay thereItis ofgh ide physical and men ercise reinforces no a avo ch mood that facili t 3.02), which benefits be psy n mo com tod d st dep An greatest tal health that ar tates a satisfacto ect.ces the as effects of ex t th sostin lex ciated g tha mp co Depression is the mo t eff ere on wi e s m int ry sexual the an is ert It se ife xu se. ty sta du rci ivi ali tio pro exe act ty. Here are the n. e tha benefits that phpa ysi relev anst lives in most sscal regular physical t. mo disorder and the on com the en wn ms • do s In pto cut du t sym ce e tha s Th m re y. ble sto ilit pro ab ra h dis tiv healt e sleep (unit 3.0 functional ling. es, can also be inatidis , feeers brativ onord high ar diseasPh 5)

Depression

k of mo depressive mood, lac , sleep and appetite em of guilt, low self-este y, lack of ability to erg changes, minimal en al thoughts. All of this cid concentrate, and sui it, and se who suffer from overwhelms all tho ir daily the t ou ng ryi car m deprives them fro nner. tasks in a normal ma

80

ico.indb 80

VS06EN_EjercicioFis

Sexuality

cul ysical ex the world, cardiovas calcise… ular physier t through •reg Facilitato t r heart prevented and fough beop tte y tesad sar ces ne function re we it if a necessacac ry ele exercise. Therefore, y for ment for strong (unit 2.03), effi um xim ma of re asu sin me ce bal se xu glo al gle cality is based sexuality, activ a sin t of physi tha on healthy hear have to be func tion. Health t public health, it would Departm of ent U.S. • Fights over on ati exercise. In fact, the nd we me ight (unit 2.04) om rec a ued iss s ha , contributing more attractiph calre, wh and Human Services figu of daily ve ysi ich stimulates se to a ce 30 minu detes sire and arou xual n tio to its citizens: Practi iza sa l gan in Or a h co alt up He le.

World • Pr evwh en ts t exercise. Likewise, the t adu an no d do re o lieves fatigue (u s tha prlts nit 2.12), eventin per (WHO) rrecommend ponu ortes sexu with 75gmi ality that a tired inod se begpr rci exe ic ob body uc a aer e es ce tic . cti vely rac p pra ssi gre pro d an ty ivi • Facilitates off iintense physical act ek o If week ek. we ela per sti tes city, strength, an nu mini 150 (u d resis t 2.16)s, ba ncrease until reaching iinc 300 sicmi annu d tes fundamental ele tance HO advise ments to ivity is moderate, W thee activi th on ati s are nd me om rec the ly, ek Unfortunate to er week. p per ues tin con ty ivi act of lowed1 and the lack not follow . a ect the population vely aff vel grave gra

cise physical exeres ow p How sion pr de t agains tss a ct a ac ences euphoria,

eri n who exercises exp on rso peers Ap highly desirable ei g, and analgesia, -bein llll-b well ned ssion. This is explai effects to fight depre l ica em ch : ins rph h secretion of endo tth by the bodies during r ou by ced du pro subssstances sub y eir structures are ver phyysical exercise. Th t reason, when

, acquiring er levels of ale emotional ener rtness and physical and gy to initiate an d maintain sexu relations. al • Reinforces se lf-esteem (unit 3.0 7) and reduces shyness (unit 3.1 2) and natural sexu , facilitating more relaxed al encounters.

• Helps control rage promoting good and anger (unit 3.08), in and communica teraction, dialogue, tion between a co fundamentally essential ingred uple; ients for good sexuality.

11/5/17 9:07

THE POWER OF PHYSICAL EXE

3.05

SELF-HELP

Sleep

Depression and Personal Effort

at life, reduces productivity and concertation Sleep deprivation deteriorates the quality of s. issue cal ologi psych from physical and work, and even increases the risk of suffering 100 Nowadays, people sleep less than they did . It years ago, and the quality of sleep is worse of is mainly because of the growing incidence of stress, anxiety, and depression (90 percent nia). those who suffer depression also suffer insom Furthermore, this problem is understandable cal based on how easy it is to live without physi out effort. At present, it is calculated that one or of three people are suffering, have suffered, s and will suffer insomnia. Various observation experiments show that physical exercise and ’t sleep are closely related. After all, who doesn physical sleep through the night after a full day of activity?

Sleep disorders affec t nocturnal life: those r who are sleep-depr ived are not able to garne ntly; sleep; once asleep, they wake up inter mitte awakening occurs before the desired time, tion and in the end they are left with a sensa ted: of not having rested. Daily life is also affec fatigue, low state of mind, sleepiness, risk of accidents, lack of attention, memory, ng concentration, and lack of problem solvi and motivation. This unit shows how the of symptoms of insomnia and poor quality cal physi gh throu ove impr ly notab sleep can elf to activity, as well as how to motivate yours exercise.

Exercise represents an effective, harmless, and low cost remedy. However, depression involves a lack of motivation to carry it out. Thus, we offer advice that will help an individual in such a situation: • Gain confidence in yourself. A huge step toward activity and exercise or sports is to believe that you are able to do it, whether running 3 kilometers, bicycle riding for 15 kilometers, or light walking for 45 minutes.

Take a deep breath and repeat often: “Yes, I can; of course I can!”

• Acquire skill. Practice is essential. If you start any exercise or sports and you persist with regularity, you will gain skill, and it will become easier to carry out each time.

• Perform it in the company of others. The social environment is fundamental for obtaining greater performance and regularity. Practice physical exercise in a group or with a partner so that you may provide support and receive support. time:: • Battle all obstacles you encounter one at a time ourselff into action; set oursel orce yyourself – Fatigue, low energy. Force o n to ion io atio imaginat imaginat our imagination small goals for yourself and use yyour ose oo choose choo and ch lan and P Plan ken. Pl ta taken. bee tak reproduce the steps to b s er asi easier omee ea om ecom ec become t! The task will b the best time of day. Act! u you nd yo emin em emin o rremind Ask someone to t. Ask once you have begun it. aree of care g ccar Taking ou. Taking courage yyou. of your goals and to encourage ir heir he o ttheir ou of nimals remind yyou a pet may help you, as aanimals tyy. rity lari la gula gu regu regularity. to re ou to ill accustom yyou will needs; therefore, they w a an ayy ccan day lkss a d walk walks good wa hree good tthree A dog that needs two orr th e. s i c r e xe exercise. e to n o i ati ivat otiv mot m motivation of lack to solution the be osee os thos those off th ny o pany com company eek the compa – Feelings of inability. Seek nd nd val,l, aand va rova ppro pp ffirmation, aapproval, of aaffi who offer you messagess of v t ve ti siti si positive posi po a n in i gue dialo dialogue ternal dialog encouragement. Use internal hiss, tthis, o th do nd an d I ccan and fore, and be before, hings bef way: “I have achieved things too!” e; mille; ssmile; sm h a smil ith wit with ree w uture utu ate the ffuture plate pl – Lack of hope. Contemplate t, ant, rtan porrta po impo important, oree im or More nthusiasm. M anticipate things with eenthusiasm. beesst hee best th ctt the pect pe expe ex nd expect an God, and God st in God, religious hope. Pray, trust according to His will.

– Depressed moo child does. Decid certainty that th company of peo – Low self-esteem discard shamefu on your virtues a – Fear of exercise people who ach or sports. Convin designed for con • Antidepressant m they are not the so push to get you ou advice.

neurotransmitters that facilitate physical and psychological well-being. In fact, the majority of the medications designed to placate the symptoms of depression promote the internal secretion of those chemical substances.

On the other hand, it is known that physical 3 activity produces chemical changes.1in0the hypothalamic-pituitary-adrenal axis. The first two glands are located at the base of the cranium, and Ththe e platter ones are above the kidneys; both secrete

so-called stress h depression prod lack of external inhibits the prod avoiding or redu Finally, magneti reveals that anti of the brain’s pre symptomatic rel produces simila

Anorexi a and Bu

limia

ractice of sports imp roves moo realistic p d and erception of the hum favors a more an body.

3.09

Addictions

tances and s to harmful subs ay from addiction lems. aw ob le pr op ed pe lat ep -re ke Sports e who have drug os th of y er ov rec accelerate

98

VS06EN_EjercicioFisico.indb 98

been proved it has repeatedly In recent years, is included in the se rci exe cal ysi that when ph an increase in dictions, there is crease in the treatment of ad patients, a de in life of ty ali the qu a speeding up substances, and effectiveness consumption of its n ow sh s ha ise of recovery. Exerc ll as rehabilitation. Moreover, we in prevention as exercise has been acquired, it of bit when the ha such a dreaded r addict against protects a forme d that specialized centers are od relapse. It is not e form of physical orporating som increasingly inc pendency programs. Presently, de nt activity in drug of gym equipme observe plenty it is common to

od portion of centers and a go in rehabilitation percent) dedicated to motor 20 t the time (abou ysical exercise. activities and ph

s exercise help How physical lates the secretion of

stimu Physical activity that promote emotional rs Endorphins neurotransmitte se of well-being. stability and a sen le; also aiding are dopamine, tab no st are the mo cannabinoids, inephrine, endo serotonin, norep these substances are present l of and galanin. Al tities higher y system in quan ysical exercise in the circulator ph en wh nts ou am than the normal e chemical way of this entir d: a general is practiced. By obtaine are ing low fol stress, and a alteration the g, a reduction of state of well-bein ll to avoid giving in to the wi of nt me reinforce ption. anxiety of consum counteracts physical exercise to start As prevention, that lead many ess str d an n d, as a tensio ve substances; an the cti oa ch psy ng usi kes ma se rci exe , tor rehabilitative fac similar bstances that are ucing body secrete su er red nn ma t tha in s, to certain drug withdrawal nsume and the the craving to co the lack of the addictive of l syndrome typica substance. e behaviors said of addictiv The same can be ces, such as an bst su l ica em unrelated to ch et, etc., as shopping, Intern helps gambling, food, acefulness that pe the es vid exercise pro actions better. ir the ol ntr co l people to tes that are usefu ts a series of sta elves Exercise transmi ng to free thems gli ug str are o for those wh n: from an addictio ciency. of work and effi lops the capacity s

Anorexia an ulim the rise n d bVS06EN_EjercicioFisico.indb ia are eati 83 o n media's p w. They are largely g disorders on raise of th in Charac inness bas tensified by the values: w e teristic ed on curr a world of fa are shown attracti nd bulim en s of an t ve ia a standar shion, movies, and figures from the W h at d of beau ar m e u th si e c who disp ty associat slender b two disord distinctive char lay ed o ac in most se dy shape, somethin with a highly three crit ers? The diagnosis ter ctors of th g that is n eria: for a young teen ot natura e populati • Reductio l n of intak the same s and adolescents on. Consequently, eu levels: less aspire to fi possess disorders. gure but at than 18.5 ntil reachin the ri9:08 11/5/17 sk body mas A • Intense young teen norexia as well as of suffering these s in fear of bec b s u an o li m lo m d w ing fat des ia ad w aff o age group eight pi . In addit lescents more than ects • Mistaken ion females: 9 an perceptio out of 10 , they are more co y other n of own able to ac cases are Many ano b k women. mmon in re extreme si nowledge the grav ody (besides d xic and bulimic p ity of t tu at io atients use iet) as a co n B u weight, an limia co mpensato exercise d excessive nsists of recurrent traditional as a result, physicary measure to lose in ep ly l ex re er je ci cted of time (l take in a relatively isodes se Nonethel ess than tw short pe ess, in rece as part of any reco has been app oh begun to nt years p very plan b . by arent ability to stop ours) and with h treatment e incorporated as ysical activity has in .

B ap in pro ge an o induced vopriate compensato eating is of its abil f eating disorders, added tool in the ry it or diureti miting, using dru behavio thus prod y to reduce stress anspecifically because gs cs ucing wel d anxiety, physical ex , prolonged fastin such as l l-being. g anorexia, ercise. Bulimia is m, or excess with at le ast twice ore comm th in the you e number ng female po

Let’s get started! We explain the various types of exercise that exist so that you can discover the one that most suits your needs.

Chapter 4

THE POWER OF P

HYSICAL

SELF-HELP

Entire Body Isomet

ric Exercis

es To obtain a comple te isometric worko of the body, as we ll as the entire bo ut, try to perform the following exe dy. rcises that includ e the up EXERCISES ABOVE THE WAIST They are performe d a few more mome with 10 to 15 seconds of tension and nts can start out small of relaxation; the amount of tim e and gradually inc rease.

• Biceps and back.

Ho against the other. ok fingers by clasping one hand Pull with force as if trying to break the finger grip.

• Triceps and che st. With the palms of your hands together in front of 90° angle, strong your chest, maintaining elbows at ly press palms aga a inst each other.

• Shoulders. After the palms of your han previous exercise, move the ds upward, sustain until placing the m above your hea ing the pressure, d. You can position yourself under a narrow door, ext ending your arm with them, applyin s and, g pressure agains t the doorframe.

• Abdomen. In a seated position, inhale and tighte stomach muscle Forward lunge n the s. Strongly draw in your stomach. the tension for fi Hold ve to six seconds.

Slowly exhale.

Types of Physical Activity A great variety of options for everyone.

W

idowed and nearing the age of 75, Flora ty. derives much satisfaction from physical activi day She tends to her small vegetable garden every our half-h good a for goes and er summ g durin r. walk every evening of the year, even in winte is Sometimes she goes alone; other times, she y. accompanied by her sister who lives nearb and uillity tranq the t abou talks ently She frequ peacefulness found in the garden. Flora says stays that it is a spiritual experience wherein she feels and s, plant the and e natur with in touch ce, close to God. As a reward for her perseveran of Flora reaps the fruit of her labor: a small crop des provi that way old the ated cultiv ables veget to share quality nourishment for herself and even she with others. Since she took up gardening, relief enjoys good moods, in addition to notable — knees and , /toes ngers fi neck, her of in the joints itis. areas in which she suffers early osteoarthr As this chapter illustrates, the options for to physical exercise are vast, from a simple walk ng. 4.03 traini much with those for s sport uous stren ty that The important thing is to choose an activi for we enjoy in order to satisfy our great need physical activity.

EXERCISE · 4 · T

EXERCISES BELOW THE WAIST These exercises req uire 10 to 15 secon ds o • Squats. Crouch down and hold po sition • Forward lunge . With your right leg, take positioning your left knee bent approx toes on the ground imately four to fi ve cen the ground. Repeat with other leg.

• Side leg lift. In a standing positi on, rais to the right and ho ld the position. Rep e y leg. You can use eat one hand on the backrest on a wall to help with balance.

EXERCISES FOR THE ENT IRE BODY • Plank (abdomi nal bri on the ground and dge). Rest your toes and forear ms make a plank, kee a straight line. ping your body in • Side plank. Ma ke a forearm and the plank by supporting your right outer side of you r rig ground, keeping your body in a stra ht foot on the ight line. Alternate sides.

• Reverse plank.

With your back on the ground, bend your knees, keepin g on the ground. The them together and your feet flat n raise your hips straight line with until making a your torso.

Side plank

Plank (abdomina

l bridge)

4.Rev04 erse plank

Gymnastics wit ho

ut Appara r a Y Exd cellent for improv r o n e in d g coordination an d flexibility, increa and osseous str sing g in the Gar

Workin

VS06EN_Ejercici

oFisico.indb 127

ength, besides gain ing more movemen tal help. en m d n a l t spe a ic g phys n ti a iv lt cu es li p im t Gy a m th nastics is an activ ity with systemati An activity exercises th c

the increase in le nization and ba peop ur g in ow The gr ed millions of nsity have forc tive and rewarding de on ti la pu po , ac ty. As a result all to live in the ci working in sm as ch su s it ab h . d ed n an s do n en aban traditio rdens have be ga e om -h e at and124 owledg that y people ackn an m y da to , ticulture is an However ening and hor rd , ga to g in return ent, relaxation crease enjoym For those reasons in to ay w l ea id h.

124 VS06EN_EjercicioFisico.indb an with d overall healt sk of working well-being, ta e th to it un is y th an te m ca we dedi to relieve has the ability nature. nature, which e of a physical and mental ar at problems th

at puts into motion several groups of muscles and bone s, ensuringth is ag of There are fou re ca 1 Ta ngr types of ility and flexibility. kiajo IV). r m ,N 15tis . 2:ar fogyr mnastics: en tic (G , vity wh it” ich acstiof of co ns re at opri e ist a combination of pr take ca t ap os m ov m em e en th ts . as at s diff oneeds acco nttisp rfec peere garden appear theirchco mpanied by itio ornd eogr apnhyof ; rhythmic, wh in us ich adds elements s w lo human beings al rmation

istorical info Subsequent h iple references to gardens d ult to observe m cient Egypt, flower, tree, an an fy In ti s. au rd and ya ed to be s were cultivat temples, and shrub garden , es ac al ture ings of p occurred in fu the surround e m sa e Th s. ea ar d al an on e, recreati a, Greec ees Babylon, Persi ple, design11/5/17 ed tr9:08 civilizations: am ex r fo s, t an os om m R the Rome. The bs, giving them rporate ru sh l ta en t to inco and ornam ges, , being the firs diverse shapes gardens. The variety of hed t an in st stone statues , and flowerbeds were con ts e an er pl e th climbing (domus), wher Roman home garden in the interior e th in om for a t History e observe the was always ro an customs had significan rd in which w co re en e tt th ri om in w t R d . is foun The firs urtyard onal ing to a garden biblical co New Internati activity of tend existence according to the by the Holy Bible: NIV are from , 2011 by Biblica, Inc. Used to ed ed an dit et m pl cre ving com 1 Bible texts right © 1973, 1978, 1984 ha origins of hu er aft . de py at wi Co th . rld on d wo Versi e told man l rights reserve account. We ar on, “the Lord God took the permission. Al d ti an it ea k cr or of w k to or his w Eden the Garden of and put him in

of ballet and danc e to gymnast which is perform ed in pairs, m jumps, shapes, an d pyramids, a by choreography ; and trampoli which is very sim ilar to that of a performance on a trampoline. Th of gymnastics are of a competiti pursue perfection of movements There is also a gene ra for all ages and ab l type of gy ilities: Swedish which consists of harmonious, sm light movements of the arms and physical balance wi th multiple be without risk of inj ury, tiredness, o

History

We found gymna stic centuries before th activity in an e first Olympic G B.C.) that held gy mnastic competit Greeks also found ed the gymnasiu institution where men over the age trained to compete in conferences and de public festiva bates were held r literature, philoso phy, and music. Th Empire, after conq ue gymnastic sport by ring Greece, ex in formality, and func cluding more t tionality. It was u physical training of their armies.

There appears to have b

4.07

4.08

S o ccer

Swimming and Aquatic Exercise

without impact, providing aerobic Activities that allow the practice of exercise of muscles. development and involving the main groups

es he A very complete sport that provid social benefits to those who pr

ries.

Swimming is very popular in certain count Throughout the United States, for example, it is the third most practiced sports activity ise. after walking and equipment-assisted exerc been has it ries count many in re, ermo Furth ruction promoted in recent decades with the const of pools in sports pavilions, recreational y, centers, hotels, and private homes. Additionall level swimming makes up an integral part of highhlon, competitions, such as the triathlon or aquat ng. In which requires intensive swimming traini ises the medical field, swimming and aquatic exerc postand on ilitati rehab for are being used operative procedures. Also, in geriatrics there es is substantial use of aquatic exercise by retire st falls. because of its effectiveness and safety again

Soccer is t in the wor moves the it's known Federation estimates practice th part of sm do so for friends an who do n all its ins number t

History

The practice of swimming dates back to rivers prehistoric times, when man swam to cross and lakes, as depicted in cave paintings. More le formally, references appeared during the Midd when Kingdom of ancient Egypt, 2050-1750 B.C., en scholastic programs included teaching childr red appea ming swim later, ries Centu . swim to of in Greece, Rome, and Phoenicia as a form ased military training. However, the activity decre by the Middle Ages because of a general belief risk that submerging oneself in water carried the of becoming ill. began Swimming as an organized sport officially ming in Great Britain with the National Swim Society founded in London in 1837. In 1844, was a championship that marked a milestone were mers swim e Th city. same this in held icans British and Native Americans. The Amer crawl had no trouble winning, as they used the method while the British swam using the h breaststroke. Despite the defeat, the Britis considered the crawl method uncivilized tained because of its splashing; thus, they main until the breaststroke style in championships

160

Histo

The ball Mexico a connota 1400 B.C game in mention Han Dy involved also kno enjoyed soccer.

Howeve begins 4.13 and at t high sc Aerobics a ball g m. used an gy e th at or e m ing at ho Ideal for practic use of two ne The stu first wn ity that significa All physical activ ry raterec robi is aeord to heart and respira ing, cycling or m im sw g, decade as runnin ity a physical activ In recent years, hmid yt ce pla rh th wi t en emerged, consist m s to the beat of em the large muscle e is alsFre o aerobi cis er ex of this type 3,e . Wom activity186 benefits of such t; however, or m sp fro is to follow th ed; thereby i fyii increasingly join inuni a femin e activ

4.10

Basketb all

An excell ent sport to deve VS06EN_EjercicioFisico.indb 160 confiden ce and sp lop balance, conc entration eed of ex ecution, , persona a lity, m ong othe etball is o r n things. e o f the mo world

st pop . It is ectators widely practiced ular sports in is huge, a a higher g s it sets th nd the number because ra o e Bucking des at the neighb ource of f its speed and co stage for a great h o ex n playing tham (Cambridge, ring school in pecially a ercise it is very c stant thrills.

U.S.A.) w e sport tw omprehe ppropria th ere ereafter, o nsi te requires many of weeks later. An already continuo for young people ve c e d one ye th n te e rs kn coun tration, a u nd endu s activity, played b ew about it. The try's educationa ar rance. y the YM l first offic CA team ial game was in 1 8 2 9 6 2 th Comp ry any in th against the e U .S 1 905, there . Army. In asketball w teams in ere basketball ted the coun try's main institutes A. an and the N d colleges n ati n he Collegiate onal A ge Associati thletic 156 on t (NCAA), a known to s it is d was foun ay, ded.

Nonethe less, a national VS06 jercicioFisico.indb colleEN_E ge tournam e was not nt organize d until 1939.

On an internati o

11/5/17 9:09

regarded as

History

156

cs published in The book Aerobi gist Kenneth lo io ys ph n ica Amer aerobics. This the beginning of t colonel us an en Air Force lieut later followed s, ut na tro as in tra rformance, a pe d an e nc ra endu diseases. On t ar he d obesity an Jackie Sor n, tio book's publica , created a an m another service adding dan s, ea id ’s er op on Co d it “isotonic music. She calle bic Dancin ro Ae d er calle

It is not always easy to practice exercise! On these pages, we help you integrate it to your life.

Exercise by Gender and Age

Chapter 5

t life.

A habit that can accompany us throughou

G

onzalo and Ines, both middle-aged, have four children: two are in middle school; one is taking general education courses; and the youngest is 5 years old. They are very wellinformed parents and well aware of their watch children's needs. Thus, they allow them to with television and play on the computer, albeit the much supervision and moderation. From ded time their children were born, they have provi tion plenty of opportunities for physical recrea with other children. As they grow, they are tball, encouraged to participate in a soccer, baske tennis, or swimming club, depending on each interest child's preference. As parents who take an in exercise, they tend to organize recreation ty. for the family that promotes physical activi Training suggestions are usually of an active e, or nature (going to the park with a ball, bicycl ing skates, or camping in the mountains), avoid to the passive leisure as much as possible (going plans, movies, staying at home without any firm etc.) of This chapter underscores the importance of life, practicing sports and exercise in all stages er, from a very young to an old age. In this mann of needs5.0 the reader will become aware of the basic 6 each stage, as well as how to fulfill them.

5.01

Male-Female D There are physiol ogica and women that mu l differences between men at the time of plann st be taken into account ing and implemen physical exercise ting and also contrasts in ge sport routines. There are neral marked by cu society that separa ltu te men and women re and extent than their to a greater bio tendency in the m logical constitutions. The ost recent decade s has been to reduce those diff ere physical activity are nces and maintain the na open to everyo regardless of past ne, discriminatory practices. In this unit we present the most notable diff between both sex erences es and suggest forms of pr ac the appropriate ex ticing ercises.

Exercise in an Older A

Physical differ ence

s The differences th at are those that affec we are abou t certain terms, un motor activi derst particular exception anding tha of both differs in s. Primarily, the thoracic bui more prominent in men (with gre capacity). The wa ist, that is markedly diff hips, and kn erent in men On average t a man is greate a wom 15 cen than s

dult

It is necessary in the preven tion of coronary heart diseas e, hypertension, cerebrovascular accidents, typ e 2 diabetes, metabolic syndro me, colon and breast cancer, dep ression, among others.

Evolutionary psychology clas sifies an older adult as one who is between the ages extensive stage in which the of 35 and 60—an greatest professional achievements are reached, the next generation is created , and even the member 194 generation are born. Howeve s of the third r, years of quick and progressiv they are also the e loss of strength and endurance. It is here tha t continued physical exe b 194 rcis_Ejercicio Fisico.ind e is fun VS06EN dam ental to counteract a possibl e decline in health. Precisely because of the various demands from work, family, and other social ties, there may not be time or energy for physical exercise. For those reasons , in this unit we analyze the obstacles in its practice and how to overcome them, as well as the possibl e ways to maintain physical activity.

ifferenc

Some conditions th at must be consid ered in order to organize and optim ize physical exercis e.

Benefits of physical ex ercise

THE

POWER OF

PHYSICAL

EXERCISE ·

eb 5 · Exercis

The healthy effects of exercis e are very similar to those in the young adultho od stage, with r Five Days the particular characteristic nsity ic Exercise fo b o that the risks of er A erage inte f o s disease considerably increase mple inutes of av ity 150-160 m ns e: iv te over time. ExerciseExa ct in je Ob es of high produces a beneficial effect or 75 minut th on heart disease, 11/5/17 9:10 nation of bo hypertension, cerebrovascula or a combi Day 4 r accidents, obesity, type 2 diabetes, metabolic Day 3 syndrome, colon 20 min 2 ay D cancer, breast cancer, and dep 20 min light cycling Day 1 ression. An active ng 20 min speed walki adult, additionally, has a low 15 min 20 min light cycling er mortality rate and ng a swimming a lower risk of a hip or spin speed walki al column fracture.

15 min swimming Women obtain particular ben e1 20 min efits from exercise. Exampl h nning A woman has a natural ten moderate ru dency to lose bone 25 min 20 min mineral density with the arri ing nn ru a individual ten moderate val of menopause.

25 min Physical activity, specificall nis y, com individual ten loss (see the attached research pensates for this Example 2 30 min h table). work 196

30 min garden work

a

Example 3

6 min stair climbing

h a

VS06EN_Ejercic

ioFisico.indb 196

Example 4

intensit a = average

h

15 min ing intense runn (>5 km/h)

y (times x 1)

garden

6 min stair climbing

15 min physical scle exercise, mu g strengthenin s x 2)

ensity (time h = high int

who will companion with Look for a ss t. cu en is D tm a. in vers appo d how you you and vice encourage ercise you are doing an ead and R ex t. e bi th ha rs e th he e ot physical will reinforc feel, as this rmation regarding the purchase d look for info u are performing, an yo activity that motivate yourself. to r an activity some gear ng. Look fo cise is bori all exercise has to er ex al ic • Phys h u; not

6 min stair climbing

15 min ing intense runn (>5 km/h)

6 min stair climb

15 m physi exercise, strength

The Challenge of Integrating Exercise into Life

Chapter 6

Don’t wait until tomorrow.

Ready, set, go! How to maintain healthy exercise habits in time.

6.02

How to Get Sta rt

ed in Exe

A courageous decis ion that will bring many benefit

E

g dward found it amusing to see people joggin g. through parks and fields, sweating and pantin His methodical and organized personality and his own profession as an accountant were a reflection of his lifestyle, fundamentally age sedentary. However, when he reached the le musc ent frequ singly increa felt of 40 and and numbness—when his abdomen expanded began he gasped for air at the slightest effort—he to consider a change in leisure activities, and of the the hours previously spent sitting in front rted television or reading magazines were conve ased purch He ors. outdo ise exerc cal physi into and a pedometer to count steps (both walking of each running), and he started to keep a record before, kilometer covered, calories burned, pulse end during, and after exercise, weight lost at the of each month, etc. A written account of his tive physical achievements was Edward's incen r regula of level good a ain maint and begin to ty. activi physical of This chapter deals with the great challenge be heading into the path believed by many to the best, yet only a few actually taking that road. In the following pages the reader will find distinct advice that will serve as a guide toward the integration of physical exercise into his or her life.

Getting started in a both easy and diffi good physical exercise plan is cu can begin to train lt. Easy, because individuals th if no measures ha emselves; difficult, because ve been taken to est the plan will be ab ablish it, an a personal plan en doned soon. The design of tails acceptance of changes in daily ha pr bits and the unde ofound rstanding that these change s sh the very long term ould be perpetuated for . Modifications are (sometimes radic needed al) acting. This unit is in the way of thinking and de particularly of a ps dicated to the techniques, yc facilitate a plan for hological nature, that will physical exercise and its implementation.

Barriers

Nowadays the m ajo environments in rity of p wh to do physical ex ich it is ercise, and reduced to negli gible distan automobiles, ele vators, hom electric wheelchair s, inform have transformed work and in activities that we motorized functio re perfor n. As a res up being pushed into a seden when in actuality the design requires movem ent and activ In the middle of th ese circums the messages that tries to promote, to make a transit against the curre of course, breaki and arriving at an How to cope with We answer this qu following paragra already discusse regarding barr adults. But in apply to al to Life erciseainva riety tegrating Ex In of e ng le Chal e Th · 6 wh · ich w XERCISE E L CA OF PHYSI 224 suggest THE POWER • Lack Upper Body for bility of the keep them strong and flexible excessi xi 11/5/17 9:11 e 6.03 Fl d n a is the m 1. Strength the waist, and it is necessngarthy to .

VS06EN_EjercicioFisico.indb 224 hindrance. ted above hours of rest after stre ca lo e ar s cle 48 of the mus case, analyze t ber to allow The majority tions in life. Remem nc of time from which multiple fu take half or one ho Discipline and willpower to meet challenges. Exercise 1.1. Neck stretchestil.t your head to the television, conside ur. If y n, r giving u shoulder ding positio that activity or pr a) In a stan trying to touch your conds. actice exer right (as if r) and hold for five se head of th e ur tel ea evision. Another ion. Tilt yo nds. with your o iginal posit co exercise at the be Return to or e and hold for five se ginning of Starting any type of exercis sid ft le e th n. io to e or variation of sports wa posit kin al g in up ig a or ha lf hour early is an extremely important turn to Keeping physical23ex step.

2Reercise alive are very busy can challenge of being persistent However, the make su There is no secret to begin and making it an an exercise plan and to integral part of daily life rem per sev ere ains ahead. Lack of in it. This is more about cop consistency and continuity ing with the task of continuity from var is perhaps the major ious fronts, precisely barrier to achieve an active VS06EN_Ejercic in the manner exp ioFi life. This unit offers sico .ind b lained in the followi 232 specific strategies to remain ng paragraphs. in the practice of continued exercise.

We insist once again that goa ls be adapted to ad to the personal ability and be atta turn your he inable. If this is not the al position, glancing to the side in ig or om case, they should be change b) Fr s if naturally iginal pos d, as achievements are right side (a seconds. Return to or hold for elements of much importa d nce in the maintenance hold for five ad to the left side an times. of exercise. Also recommend Turn your he at each exercise five ed is the use of pe seconds. Re prizes or rewards that serv e as motivation: a ticket to a sporting event, a new breathable shirt, a date with a friend, etc., avoiding rewards involving ice cream, cakes, or chocolates, whi and also recover lost calories ch are not healthy .

Keeping a record of times, distances, weight, and lost calories is an incentiv e for many as they obse

How to Continue

Let’s focus on your case: we offer you several types of specific exercises for daily situations and also special cases.

THE POWER OF P

HYSICAL

EXERCISE · 7 · Phy

Physical Exercise in the Prevention H ealth Problems f o t n e tm a re T and sical Exercise in

the Prevention and

Treatment of Hea

lth Problems

Warm-Up and Str etching

of Training

g must always begin with a warm-up for

the purpose of preparing the body to endure

the exertion it will

Quadricep

Calf

Soleus

Generic hamstrin

g

ING TRAINING

of being under require the use of a pulsometer. In the event f training presented in this book does not a pulsometer. le to first consult a specialist and obtain are to regulate blood pressure, it is advisab

Y

to carry out two to four sessions per week ation can vary: and intense (10 to 25 minutes) er but lighter (30 to 60 minutes)

NG AND WARM-UP

with one day of rest in between.

Sole

EXERCISES TO AVOID BACK PAI

f stretching for 5 to 15 seconds tension is felt. Relax and maintain this strain stretching. Stretch the muscle until light ut back and forth motion. to 15 seconds, without a mild tension is felt and maintain it for 5 essive stretching. Increase by 2 to 3cm until cing motion.

N

Hip flexor

Sitting adductors

Tensor fasciae latae

Pyramidal Gluteus gluteus Specific femoral Hamstring 3 Minimum time: 5 bicep seconds/ Maxim um: 15 seconds. repetitions the rem Com aining days (20 sec plete a circuit one more than six exe or ond two days per wee s to recover), rcises. The greate k; six sets of two r the concentration without bouncing motions, pain or exc and breathing, the greater the benefi essive stretching. No ts will be.

up at a lower intensity. y out some of the exercises you plan to do m up until you begin to slightly perspire.

Chapter Summar

y

Exercises to Avoid Back Pain . . . . . . . ..

Exercises for Card iovascular Disorder . . . . . . . . . . . . . . . . . . . . . . .266 s, Obesity and Diab Exercises for Oste etes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .269 oporosis and Rhe umatic Pain. . . . .

Exercises for Resp . . . . . . . . .272 iratory Disorders .................

Exercises for Preg . . . . . . . . .278 nancy . . . . . . . . . . ................. . . . . . . . . .280

Pain in the Dorsal Regi

main exercise. own by doing a scale-down version of the pace. hands on the floor to achieve a relaxing and stretch your arms, supporting your ed prior to the ness. It can be the same stretching you perform ool-down, stretch the muscles to avoid stiff e.

1. Lying face down with the knees flexed and the who le back touching the ground, place the han ds behind the head with elbo trying to draw them to the ws ground, expanding the ches to the sides, dorsal region support nor t without losing tensing the neck muscles .

Hamstring + Adductor

Adductor 2

ng he slowly and naturally. ot hold your breathing while stretching.

OWN AND STRETCHING

Peroneus

on

Exercises to Prac tice Exercises for a Bus at Work . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .285 y Day . . . . . . . . . . .................

Exercises to Carr . . . . . . . . .288 y Out while Travelin g. . . . . . . . . . . . . . .

Exercises for the .................

Elderly . . . . . . . . . . . . . . .292 ................. . . . . . . . . . .298

EXERCISES FOR CARDIOVASCULAR DISORDER OBESITY AND DIABETES 265

VS06EN_EjercicioF

isico.indb 265

11/5/17 9:11

11/5/17 9:11

ndb 264

Walking, Light Running or Riding a Bicycle

2. Stand facing a wall and place the hands against it at shou the arms extended and a straight back. Draw the shou lder level with lders inward to the greatest extent possible bringing your chest to the wall. Then push against the wall as you slow ly pull back the chest.

. Get closer to the wall, raise the hands and place them sligh against it. Without bending the elbows, separate the left tly separated the shoulder to the greatest palm, flexing extent possible. Hold the position for 20 seconds and then switch hand.

m of 30 to 45 Perform three to five times per week until reaching a minimu the exercise. I minutes. Monitor the pulse before, during and upon ending with stretching is very important to do a warm-up beforehand and to end relaxation and controlled breathing.

To obtain better results, each session must last a mini It is best to exercise in the morning or tw

EXERCISES FOR PREGNANCY

EXERCISES FOR OSTEOPOROSIS AND RHEUMATIC PAIN ric complication during a raged in the event of a medical or obstet Warnings: The practice of exercise is discou d. mende recom is routine a ment— Warnings: pregnancy unless—after a medical assess following cases: • Do not carry out forced Exercise should not be performed in the rotations of the spinal colu ncy mn as a result of mechanical • Arterial hypertension induced by pregna • Avoid forced or abrupt mov stress. tic sac) ements.

• Premature rupture of membrane (amnio • Do not perf orm stro ng-impact movements such • Premature labor as big jumps or shocks or risky balance exercises.

• Habitual abortion or reoccurrence • Cervical incompetence (insufficiency) • Vaginal hemorrhage • Placenta or vasa previa • IGR (intrauterine growth restriction) 1. Exaggerate the support • History of premature birth of your heel and then you r toes as you walk.

• Morbid obesity s section ean Caesar ss, • Two or more previous dizzine nt consta ers suff n nt woma pregna a if ded suspen be should e In the following cases, physical exercis others: ches, thoracic pain, contractions, among hypotension, breathing difficulty, heada ncy pregna to ted unrela ension hypert • Arterial • Endocrine disorders (hyperthyroidism) • Cardiac disease 2. With the knees semi-flexed • Valvulopathy and the feet together, perf orm roughly one centimeter off • Chronic vascular disease the ground. Start on soft surf small jumps e diseas mat nary aces such as a or pulmo ic the • Chron beach sand and afterward on the ground.

• Multiple pregnancies (twins, triplets) • Maternal anemia (<9Hb) nt woman should stop such practice.

If exercise causes excessive fatigue, the pregna

3. Take a wide step forward as much as you can with one leg while bending the knee. Return to the original position. Rep eat 10 times, alternating the legs.

1. Relaxation exercises the head and another under In a supine position with a cushion under with the hands facing up. the knees, extend the arms along the body out in a quiet environment.

Pair soft music to the exercise or carry it

2. Breathing Exercises

RK the abdomen.

ICE AT WO T C A R P O EXERCISES T

4. Lightly jump from one leg to the other, flexing the knees especially in the beginning.

Inhale and exhale swelling and contracting

5. Position yourself in fron t of a table or an object that allow press down with the arms.

Repeat the exercise 10 time s you to s holding the contraction for 5 seconds.

280

11/5/17 9:12 VS06EN_EjercicioFisico.indb 280

. eir workday d during th ho sit or stan es daily. w s on rs pe minut m is for This progra ate time is from 5 to 15 im The approx r 3 Minutes 1. Stretch fo

272

VS06EN_EjercicioFisico.ind

b 272

EXERCISES FOR THE ELDERLY

Practical recommendations for keeping vigor and strengt h.

e elbows hips and th lifting part of the s, s on the back sition 10 to 15 second nd ha e th ith e po Standing, w ard. Hold th rw fo sh pu back, gently the chest.

per half of twist the up 15 seconds to hips, slowly e 10 th n io on s sit Hold the po ith the hand Standing, w til you feel the stretch. un dy bo your ent. the movem and reverse ainst forearms ag the pport your wall and su forward with a g le of ht nt rig fro self in off the ace your Position your head on the hands. Pl g the heels sition. ithout liftin e po it, resting th d stretch the left leg w seconds. Reverse the an to 20 knee flexed ild tension 10 m a in ta ing. floor. Main your breath Do not hold left d place your m the wall an back, grab your ht cks. an uprig

rated fro lightly sepa

During old age, all persons who wish to commence a sports activity must unde • If there are vision problems rgo a medical examination, , bicycle exercise is not whic includes a stress test. Thus recommended unless it is , the functional capacity and h stationary. presence of ischemic cardi • Swimming and training in opathy (heart disease) can pools are very advisable. be assessed. Fundamentally, However, heat and vasodilat aero ion can cause dizziness is recommended for the elder bic-type physical exercise due to hypotension. Henc ly e, the environment in whic groups. Additionally, if a light to mobilize large muscle h exercise is carried out must component of resistance be controlled in relation to training is added, such as temperature and the level 1 to 2 s of humidity. groups can be strengthened. kg weights, specific muscle • Exercises or sports gam es that entail a major risk Characteristics of training of injury due to trauma shou for the elderly: ld not be practiced.

• The type of exercise must • Competition must not be individually selected. be stressed, except in high • Despite the many aerobic-t ly trained persons. raining possibilities, if significant osteoarticular problems exist, all jumping, jogging or running must be eliminated.

1. WARM-UP (10 to 15 minutes) 2. AEROBIC EXERCISE (15 to 60 minu tes)

Practical indexes are included so that you can easily find the information or solution you need at anytime.

f Sports o e p y T y b x e d In ical activities The sports or phys eir type. ped according to th ou gr e ar ok bo is of th

51 apparatus, 148-1 – Gymnastics with 3 10 – Bench press, ORING SPORTS 149 JUDGING AND SC – Elliptical bicycle, 9 on ati nt ro nf co t ou nch, 14 th wi be ts ise or erc sp 1, Ex al – 21 du 9, 3, 20 Indivi weights, 150 2, 178-181, 199, 20 – Machines with , 149, 175, 222 – Aerobics, 121, 16 chine ma 0 ng 24 wi 9, Ro 22 – 149, 167, 175, 6, 212, 22 9 le, 49, 50, 63, 76, , 160, 162, 163, 27 – Stationary bicyc 242, 291, 297 – Aquatic exercise 2-173, 209, 245, 248 9, 23 4, 17 222, 229, 23 – Skating, 26, 27, 9, 247 212, 228, 234 , 134, 149, 208, 22 – Treadmill, 149, 142-147 – Skiing, 15, 38, 76 thout apparatus, wi ics ast on mn ati Gy – nt ro nf co 5 th 14 7, wi 12 ts , or nk Individual sp – Abdominal pla ation, 144 rotin bdthom – Boxing, 109 – Abdominal wi exl,ercise ball, 145 an a – on s b he a etc si str c, ck 1444 – Ba l, 14 wmi ithnaro Anorexia, – Basic ab–do ta b , 146 tion, 144 Abding stic row SCORING SPORTS Ela o – characte ulimia 114-117 – m e6n, flatten on ati nt ro ristic nf 14 co , t nk , ou 1 pla th 0 wi tes A 3 or , b Glu th – 2 d – wi 5 u al 2 p c 7 , du h ti 14 2 ysical exercs, 114 576, 257 nerc Indivi , ises, tionoex rac 7 ret 24 ck ise, how 14 5, , – Ne 24 – , ion le sit on g po int A witinhaaho tal nxiety, 17 – Badm n riz on elaon , 18, 20, 24 it helps, 1 rotsiati stic band, – Neck – tt in , 33, 84, 86 – Fencing, 207 2 0 g 1 5 25 7 , 9 5 7, 2 14 2 s, 24 6 , 6, he 5 202 229, 23 -8 an exercise – NeckAstr ccetc – Golf, 49, 85, 207, 7 idstreetc while seated on Army, 123 sre nt,he ce r lde 24 ou 5, b Sh 24 , ro – , 1 39 v 4 a 2 sc , A 1 – Paddle, u cn 5 la 2 e , r 1 , 20, 37, 41, Arthritis, 4 68, 178, 24 7, 229, 239 ball, 146 208 46, 47, 214 1 8 – Rowing, 75, 20 Addnk ue, 144 ictiob Arterial hy , 161 , 230 onliqto 8 – Side pla p h y p – Squash, 245, 24 si o 5 ca te 14 h, l n A e etc si 9 d xe str 22 o o so 7, n le rc 20 tor , , A e sc is 2 97 rt , 80, 298 e 49 ent, exerc – Sid erial hype , 93, 97, 126, – Table tennis ise, 19, 79 1,, 213 rt 3 dv75 , 49, 55, 59, 76, 85 ice, 10 – Sq–uaats, 206-23,09140, 157, 175, 2 ension, 19, 21, 33, to 0, 101, ,13 in, cr – Tennis, 15, 27, 39 192, 194, 204, 207, 211, 212, 229, , 10 77 ,a e 76 64 se , 35, 12 0 – 2, e s, 2 25 xe he 0, a , 3, 208, 21 rc9, – Stretcnger and ag 171, 177, 19 ise22 Arterioscle , 2, 23 174-177, 182, 19 8 7, 288, 5, 158, gressivene 2825,028 rosis, 37, 5 0, 214, 218, 2 8, 250 –3,dia 14b7,e15 14 ss 3, 28 te , 2, 231, 242, 247, 24 1 A 0 s, 08 , 249 sthma, 20 41, 277, 28 9, 527 , – e4,a26 26 tin5,g26 confrontation dis Athleticism 163, 206, 234, 249 k,h2, 29 6 orders, 114 3, 29 Team sports with e exercises mentioned in this boo– 29 , 5 1 14 o 2 ll, w 6 Th , 187, to elpanmexercise ba Attack, he 168– Baseball, 168 y child p, 44 6, 109, 126, imeminghon ––Sw , 55, 59, 63, 76, , 93, 10etic art, 28, 37 191, 208, 240, 2 oce. b , 55d, 85 ra,c49 for sing , 49 ally ty,,15 tice 0 y referen 25eas hab 44, 19, 30, 38, 43 , 50, 61, 24 alp 248, sp ere 1, 7, – Basketball, 45 ord 21 24 o 8, mi 9, rt 20 im 22 s, 7, 2, Sw 20 – 21 2 9, – 07 9 self-este12 4, 208, 0-163, 194, 19 9,, 16 e 171, 190, 194, 20 m 6, 12 , 1 89 , 0 85 5 – sports co0, 247, 298 7, 248 0, 15 – Hockey, 172, 24 9, 9, 24 mplicatio 14 a 22 8, ck 2, 14 21 pain, 2 129, Aerobic 20, 10 , 43, 76n, ,93 8 5,cise – Indoor soccer, 39 tlifs,tin 12g,142 – dorsal re 66 to , orm – Weigh exer 19, ical 2924 299 phys 0, , 17,629 perf to g How 2 –12 , 2 1 22 2, 7 – Lacrosse, 168 8 22 , 2, -1 2 s 21 2 cise 8 9, 6, agai – lumbar re ion, 266 1, 199, 203 19 protect 229nst ase, 73 7 -stress exer , 24dise 168, 24Anti 183, 0 8, , 16 A , 2 e 59 0 ro 259 9 6-1 s, Aerobic exercises – Rugby, 156, , 15 b tche 2 9, ic, 12, 16, 11, 10 cle stre 6, mus – upper b gion, 65, 268 Leg - all), 45–, 10 , 162 (footb 8, 39hts ack cce,r178 247, 250 – So 242, , 42, 5L1AC – Aerobics, 121, 129 s with3weig 92Exer , 259 cise 240,tion 9, ES , rota 22 9 ic ITI 2, 3 Pelv B TIV – , 21 , a 5 7, 1 ck stretch , 65, 267 9 20 0 , , 4, 0D, RE NA 73, 76, 79, , 212 4, 20 10254 , 211 247 0, 19 1, EA CR 207, 10TIO 181, 199, 203, 20919 204,tion ps curl, , 259 o AN 5 83r ,rota –9,Bice TS , 8 1 2-1 1 OR 2 ulde 2 18 0 SP , Sho 6, 7 – 8 12 , , 9 1 1 B 76 , 4 , 09, 111, 11 adminton n an exercise ball, 9, 150pres , 15s,7254 226, 229, 240 – Volleyball, 55 – Shoulder stretches, 259 145 , 3 2 arm , , 45, 247 and 1 1 o 6 2 Tors 2 – 5 1 1 , , , 2 1 , ist 73rde , 55 126, , 211 21en Barriers re , 17n,519 75, 254ga 3ps , ce Coex 21exte , 1,730 6, 2nsio – Trice – Aerobic exercise for five days 8,, 49 the lated to exe 1ng in22 9n, 202431, , 243, rki ––bGa , wo 105, , 2 s g, 93, , e 163 0 cise , 76, 2 nin n 4 162 exer 9, , g 4 e , rde 42, 22 160 , thin , 7 fi 6, ting rc cise , Brea ts 21 htlif 2 2 exer is 1, 06, 210, – Weig , 57, 78 e, 56, 100, – Aquatic , 201, 21 52, 2 6-1 9 41 SPORTS s [anxiety], 88– co 124, 13-7 200, 199, 212, 222, 98 97 150, 85a,in 76n, tr 148, 129, Baseball, 1 215, 218, 221 MEASUREMENT – Breathing exercise d,ica149, 279 ted299 ion ry sitirato , 6 po 1 8 op resp 9 – 89, for ct 9 s 85, d 290, , ire cise 59, 7 e 2 247, 55, Exer 24 ind fi – 2 229, 49, n or 3 t it ec io B dir – Cycling, 39, 2 a n of 26 sk , al 1, 1 26 du e 2 tball, 45 Indivi, 190, 207, 240, 250, 8, 278 – d–eHo cotch, 2094 ive gymnastics 20s, rder psss 192, pPost re 126, 129, 152, 164–-167 , 126, 187,diso rect ioon ism ural n-cor 190, 194, 2 , 49, 55, 85, 93, 106, hle, tic ,al82cy cling, 247 9, 152, 164At , , 126, 12ent 239 ati , 89 236 cre – e–xeRerc 179, 180, 204, , 85 8, 59 , 17 55 3, , 211, 212, 229, 231–,Cy 10 49 prev , to is 0, s 7, s 39 , 10 cise e 24 cise , Exer 9, exer, sjum Bench pre 04, 208, 212, 229, 2 109, 126 cling r fivge49d,a93 236, 23lem 231,lth 229,t hea pe fopin s – fo–r Ro 212,trea ss, yk,s,5127 47, 248, 25 prob 211, 145 247, 248, 250, 251 167, 190, 207, 211,and plan im nal omi pro Abd 24 – 2, 1, 24 v B 6, in iceps and 103 21 g 5, 21 – so21 back, 127 – Elliptical bicycle, 149 301 251, nal with rotation, 144 – Anti-stress exercises, 259 0,152 omi ci 25 Abd – a 8, l 24 a n x B ie 65 iceps curl, tytche 59, 76, ts, 150 – Contractions, exercises, 64, dissoon rd an exercise – sch–ooBac – Jogging, 27, 39, 42, 254 – Free weigh240 l pkestre rformance er, 121 Bicycle, – Exercises for a busy day, 288 153, 154, 190, 199, 229, 239, – 145 , jo , ball 2 g 0 g 3 in ar g iovascul 251 , , card 250 4 , for 2 bing cises , clim – Exer 7 n – 144 6 ntai b enefits, – Mou ominal, , – mod–eBasi ratec-iabd disorders, obesity, and diabetes – elliptica 165 tening, – Nordic walking, 134 sity 146 ticnrow 11/5/17 9:12 – heart– dElas exercise, 9 l, , 103 , 100 93, 269 is 49, , e ping aesseplan 1, 107 – recreatio 149 – Rope, jum prek,ve146 – prote–cGlut ntioncise nal c – Light running, 269 , 38s, 147 , 121, 299 ti o n exer on 178, 179, 180, 204, 212, 215, a acti – g retr 270 k a st Nec cise, in – exer a st disease zontal tionary 49 ycling, 247 – reductio – Outdoor physical s, hori a 2 in n 301 216, 241, 245 b 1 tion o .ind 2 rota 271 f k n, sico cr Nec ioFi latio – 2 aving to sm 34, 239, 24 , 50, 63, 67, 76, 149 – rehabilit – Poor blood circu VS06EN_Ejercic , 222 , 175, 222 2, 291, 297 oke, 111 atiition – Rowing machine, 149, 175 on, 1, 1147 pos Blood, a bicycle, 269 g Ridin – 2 43, ,1 – 38, re 1 34, si nce – Running, 12, 19, 30, tches,3147 kastre 30, 31, 34, 38, 39, 47, 49, sta– Nec tr ing, Walk – – in a in n 96, g 93, e –84,retired, e ulder stre mia, 2 , 07, s2whi 45, 49, 51, 63, 64, 83, 85, 99 le seated Sho lderly, 101 1tche 51, 59, 61, 63, 64, 72, 76, 83, – high cho 80 , – cholest–e on , 29ball 8 , 146 100, 103, 112, 129, 135, 152-155 le exercise 97, 117, 124, 130-135, 160, an 92, ro l st a , biliz 58, 59, 60, sterol, 20, 37, 39, 41 – Alc212, ,1144 tioque ohol, 47–, 5Side plan 178, 204, 212, 215, 223, 224 n k aobli , 165, 185, 187, 188, 197, 208, 5 0 , , 84o, stre – high trig 69, 79, 97, 130, 13 , 46, 47, 50-5 lcoh239, 94 tch, 145 226, 229, 237, 239, 242, 246, 215, 216, 219, 232, 233,A236, olism, 1–13Side78tors 8, 206, 230 lyce 299 , 298 298, – , ball 269, 269 , iron defici rides, 58 cise 252, 252 – , exer 250, 250 rehabilitati – Swimming on an 247, 247, ency, 71 , and o 245 , n rosis 209 , opo , -173 1 oste – for 172 1 27, p 2 cises , oor bloo – Exer Allergy, 16 – Skating 145 , 113 3 – toxins, e d circulation 271 rheumatic pain, 272-277 248 Alzheimer’ , 186 ngthening exercises 76, 275 55, es, 49, ankl s Stre 38, the 26, d , For – isease, 60, Body Mass limination, 20, 244 – Stair climbing A 61lem , Index (BM 84ents , 91 – For the elbows, 274 naerobic, 129without imp 89, 135, 211, 212, 215, 229, 233 I), 40, 41, 4 226, 230 7, 99, 112, – For the fingers, 273 Anemia, 280 – Lower body exercises 241-242, 287, 291, 300 255 es, B 114, 1 strid o is, 276 es or n pelv lung and e ting hips erna fr the Alt – a For 63, – c 50, tu re s, 1 – Stationary bicycle, 49, 258 8 3 leg lifts, er 275 upp B s, e o knee -kne the rg Bent , – For – 234 , , sc ale, 76, 149, 167, 175, 222, 229 Boxing, 10 227 – Calf lifts, 255 – For the shoulders, 274 9 239, 242, 291, 297 nt of legs, 257 column, 277 eme al mov spin lar the Circu For – – – Swimming, 15, 19, 30, 38, 43, , ge, 127 , 275 loun toes ard the For Forw – – 126 ic 44, 49, 55, 59, 63, 76, 85, 89, the wrists, 274 – For VS – Leg abduction with an elast 208, 06EN je 280-284 nanc rcici preg 129, 160-163, 194, 199, 207, , 255 oFisiy, band Exercises for_E – co.indb 305 s, rder 211, 212, 229, 240, 247, 298 – Exercises for respiratory diso – Reverse leg lifts, 257 76, Tennis, 15, 27, 39, 49, 55, 59, 8, 278 de leg lifts, 127, 258

Alphabe tical Gen

eral Ind

A

Index by Type of Physical

Exercises

B

THE POWER OF

PHYSICAL EXERCISE

Physical exercise is one of the most beneficial activities for the integral health of human beings. Its positive effects on the physical, mental, spiritual, and social domains of life have been revealed by many studies. For that reason, the author suggests a series of sports, highlighting the benefits they provide, including the psychological elements of some. Moreover, he suggests the performance of exercise as a means to prevent and cure some of the problems that affect millions of people. Thus, he proposes practical routines that will help us enjoy a better physical and mental well-being.

JULIÁN MELGOSA is Doctor of Psychology and a keen connoisseur of the needs of the human psyche. His wide experience as professor, therapist, and international counselor on education and psychology has given him an extraordinary perspective on comprehensive health.

Doctor Melgosa is the author of Less Stress!, For Raising Your Child, To Adolescents and Parents, Together in Love, Positive Mind, Enjoy Life, and Discover Your Worth, which have been translated to the main languages of the world and published by Editorial Safeliz.